Week # 2 of 6
Monday 1/8/2024
Strength
Thruster
5-4-3-2-1, building
Conditioning
6 Rounds
1 minute AMRAP
5 Thrusters (105/70, Rx+ 135/95)
Lateral Burpees over Bar w/ remaining time
1:00 Rest
Tuesday 1/9/2024
Accessory
3-4 Rounds
A1. Assault Bike Sprint, 15 on/15 off x2
A2. Max Effort Bar Hang (Rx+ Single Arm)
A3. Max Hollow Rocks in 1 minute
Conditioning
For Time
30 Toes to Bar
30 second rest
30 Pull Ups
30 second rest
1,000/800m Row
1 minute rest
1,000/800m Row
1 minute rest
30 Box Step Ups (Rx+ DB Weighted 50/35)
30 second rest
30 Box Jump Overs
Wednesday 1/10/2024
Strength
A1. High Box Step Up, 3 sets of 7-8/side (Rx+ Pistol)
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)
A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)
Conditioning
2 Rounds
6 minute AMRAP
2 Wall Walks
4 Dumbbell Snatch (50/35)
8 Walking Lunge
16 Double Under
Rest 2 minutes
Rx+
Row 3 min “on”/1 min “off” x12
notes: this is a continuous row whereby the “on” efforts are “3/4 pressure” for 2 mins then “full pressure” for 1 min then “paddle pressure” for 1 min
Thursday 1/11/2024
Strength
A1. Tempo Back Squat (31X1), 5 sets of 5,across
A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)
Conditioning
13 minute AMRAP
3-5-7-9-11-13…
Hang Clean (75/55, Rx+ 115/75)
Shoulder to Overhead
Calorie Row
Friday 1/12/2024
Strength
A1. Touch and Go Power Snatch, 4 sets of 4, across
A2. Gorilla Row, 4 sets of 8-10/side, across
Conditioning
21-18-15-12
Deadlift (115/75, Rx+ 155/105)
Pull Up
Saturday 1/13/2024
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Ring Muscle Up Practice (Rx+ Strict Ring Muscle Up), 4 sets
A3. Double Under Practice, 4 sets
Conditioning
10 Rounds For Time
5 Burpee
10 Alternating Single Arm Hang Dumbbell Squat Clean (50/35)
20 Double Unders
Rx+
Row 2 x 6000m, rest 4 min
notes: 22-24-26spm on first piece, 23-25-27spm on second piece
